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FRIDAY VELOCITY

26
Jul

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Bear Crawl Warm-up (No Measure)

Forward Bear Crawl

Backward Bear Crawl

Forward Lunge with Elbow Drop

Backward Lunge Rainbow Reach

Shuffle Down & Back

Side Lunge & Twist

1 Leg RDL Walk

Inchworm

Bear Crawl Warm-up (No Measure)

Forward Bear Crawl

Backward Bear Crawl

Forward Lunge with Elbow Drop

Backward Lunge Rainbow Reach

Shuffle Down & Back

Side Lunge & Twist

1 Leg RDL Walk

Inchworm

Tall Kneeling KB Press (4×10)

Strength/Core Superset

Tall Kneeling KB Press (4×10)

50m Sled Pull (4 sets, building as heavy as possible)

50m Sled Pull (4 sets, building as heavy as possible)

Metcon (AMRAP – Reps)

Cherry Pickers

4×30

Metcon (AMRAP – Reps)

Cherry Pickers

4×30

Metcon

Metcon (4 Rounds for reps)

4 Minute AMRAP

Farmer Carry 50m (KBs)

Max Reps Wall Balls in Remainder

Rest 1 minute

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